At the Diner
Save hundreds of calories with one change: Ask for fruit instead of hash browns at breakfast or brunch.
A whole-grain bagel is a good option (eat half if it is large, which allows enough calorie wiggle room for some low-fat cream cheese!) Toast or English muffins are often a good alternative to regular muffins, especially if whole-grain varieties are available; even fat-free muffins can be surprisingly high in calories since the missing fat is often replaced with added sugars.
More good choices at breakfast include: egg white omelets, spinach omelets, fat-free milk, cold whole-grain cereal and fat-free milk, pancakes without butter and plain scrambled eggs.
It's lunchtime: Trying to decide between soup or salad? Choose soup -- it is more filling than salad thanks to its volume, but just say no to bread or crackers along with it.
Ask for your baked potato to be prepared "dry" and ask for non-fat yogurt, salsa, spicy mustard or another low-fat topping on the side to add yourself in controlled portions.
Keep these additional smart picks in mind: BLT with turkey bacon, open face sandwiches (eat the filling and veggies if you're on low-carb diet), veggie burger, turkey burger, fruit or a side salad.
Create your own "combo" meals by selecting individual items instead of those calorie-laden pre-set combination meals or daily specials.
Feel like treating yourself to dessert? Eat the fruit part of a cobbler -- the "crumble" is where the fat and calories are lurking. Or, treat yourself to frozen yogurt, but choose a cup or a cake cone over a sugar cone, which contains more calories. Ice, sorbets and sherbet are also good ice cream alternatives, if available.
At the Sub Shop
Ordering healthy choices at the sub shop isn't all that difficult: Choose any six-inch sub, small round sub, or split half of a foot-long sub on whole-wheat or oat-bran bread.
Choose turkey or ham as your protein and add all the veggies you like. (The more the better!) If you must have cheese be sure to request only one slice. (Doing without saves 50-100 calories per slice.) Ask for a "light" amount of oil and vinegar or use regular or spicy mustard as condiments.
Avoid 12-inch subs or subs made with white bread. Stay away from high-cal meats such as salami, meatballs and pepperoni. Also avoid high-calorie condiments, such as ranch dressing, honey mustard and mayo.
At the Burger Joint
Avoid deluxe or double burgers and choose a single patty or plain hamburger or a kids' meal burger. Grilled chicken sandwiches are often a good option, but make sure heavy sauces are not slathered on and hold the mayo.
If deli meats like roast beef, turkey, chicken breast or lean ham are available, choose them; pick grilled or broiled sandwich fillers and order sandwiches plain to avoid high cal toppings, sauces, and mayo.
Other burger joint menu items to avoid include fries, fried chicken sandwiches, fish sandwiches, chicken nuggets, onion rings and turnovers.
Salads are a healthy staple at many fast food eateries, but be sure to avoid toppings such as bacon, croutons or cheese and ask for a low-cal dressing.
Soda refills at a fast food eatery spell diet disaster. Low-fat milk is available at many fast food chains, or water with a slice of lemon and diet soda with a splash of regular added are all calorie-cutting alternatives.
For reasonable portions, choose foods labeled as:
Kiddie
Junior
Single
Petite
Regular
You can be sure these words indicate out-of-control portions:
Large
Giant
Grande
Surpreme
Extra Large
Jumbo
Triple
Double Decker
King Size
Super
Ready to make more smart decisions about dining out? About.com's Calorie Count can help you do it. Simply search for the restaurant or food you're considering or browse by restaurant or food type so your next menu decision is an informed decision.
